Bodybuilding competitions demand more than just muscle. Athletes must become skilled at eight mandatory poses and create a routine that fascinates judges and spectators alike.
Your physique might look impressive. Without proper posing skills though, you could lose to competitors who present themselves better on stage. Arnold Schwarzenegger and eight-time Mr. Olympia Ronnie Coleman became legends. Their success came not just from muscle mass but from flawless quarter turns that showed perfect symmetry and control. A good posing routine ended up making the difference in competitive bodybuilding.
Mr. Olympia, the sport’s crown jewel, features 11 distinct divisions. Each division requires athletes to display their physiques through specific stances that highlight muscularity, symmetry, and overall aesthetics. Judges assess muscle definition, proportion, and stage presence carefully during these events. Derek Lunsford’s journey stands as proof that mastering poses accelerates competitive success. He claimed the 2023 Mr. Olympia title just two years after winning the Men’s 212 division.
This piece breaks down everything you need to know. We cover mandatory bodybuilder poses and winning routines for both male and female athletes. Our guide helps everyone from first-time competitors to seasoned pros who want to polish their skills.
Understanding the 8 Mandatory Bodybuilder Poses
Image Source: StrengthLog
Becoming skilled at mandatory bodybuilder poses is vital for competitive success. These eight standardized positions let judges review your physique systematically. They compare muscle development, symmetry, and overall presentation between competitors.
Quarter Turns
Quarter turns are the foundations of bodybuilder posing. Judges can assess your physique from every angle. The name might suggest otherwise, but these poses require intense focus! Stand with your feet together to execute them properly. Keep your hips and eyes forward while maintaining tension throughout your body. Your rotation should be 90 degrees clockwise – front, right side, back, left side, then front again. Each turn needs subtle muscle flexing while you maintain a composed look.
Front Double Biceps
The front double biceps is what people foresee when they think about bodybuilding – it’s known as the “granddaddy of all poses”. Your heels should be close together with toes pointed outward. Pull your lats out as you raise your arms overhead. Pull your elbows back to open your upper torso. Your fists should be tight and curled inward. Lower your elbows until your arms sit just above parallel to the ground. Flex your quads by pushing your knees over your toes while activating your calves.
Front Lat Spread
The front lat spread shows off your V-taper by explaining lat width, chest thickness, and shoulder breadth. Place your feet shoulder-width apart. Point your toes outward in a “V” shape. Make fists with thumbs out and reach toward your lower ribcage’s rear. Pull your lats wide while lifting your chest and flexing your pectorals. This creates a dramatic V-taper between your shoulders and waist.
Side Chest
Your chest thickness appears from either side in this pose – use your stronger side for maximum effect. The ball of your outside foot should press into your inside foot’s instep. Your thighs should press together to create hamstring volume. Grab your wrist firmly and swing forward. Position your bicep under your chest to push it out. Keep minimal space between your arm and chest while you breathe in to squeeze obliques.
Back Double Biceps
Bodybuilding competitions are often won from the back, making this pose significant. Face away from the judges and place one foot behind you. Spike your calf and flex both hamstrings by digging your feet against the floor. Your glutes should be squeezed tight as you bring your arms to your sides. Rotate your hands back fully and lean back slightly. Keep your shoulder blades apart.
Rear Lat Spread
This pose reveals your back width and muscle density. Stand with your back to judges. Step one leg backward and raise your heel slightly while contracting your calf muscle. Your thumbs and index fingers should pinch your waist sides. Round your chest forward slightly and flare your lats out fully.
Side Triceps
The side triceps pose needs toe positioning like the side chest pose. Your legs should stay tight together to emphasize your hamstring. Straighten your display arm and bring it behind your back. Hold it to lock up the tricep. Keep your abs tight and turn slightly to display your chest’s 3D volume.
Abdominals and Thigh
This final mandatory pose explains your midsection and legs. Stand with feet close or staggered. Point your toes and knees outward to emphasize your quads. Put your hands behind your head and raise your arms. Exhale and tighten your core to flex your abs. Your chest thickness, arm size, and overall conditioning shine in this pose.
How to Perform the Most Muscular and Vacuum Poses
Image Source: Facebook
Two iconic poses have become fan favorites at bodybuilding competitions, beyond the required ones. These showcase poses get the loudest cheers from the crowd and display amazing muscular development and control.
Most Muscular Pose
The Most Muscular pose, also known as the “crab pose,” shows off maximum muscle mass on your front physique. It emphasizes your traps, shoulders, arms, and chest. This pose usually ends judging rounds to let athletes show their overall muscular development, though not every federation requires it.
The Most Muscular pose has three main variations:
- The Crab Most Muscular: Put one foot slightly forward and let your back leg support most weight. Point your knees outward for the best quad sweep. Lean forward as you pop your traps and flex everything—shoulders, chest, biceps, abs, and legs. Keep your hands at a good distance to show your physique clearly.
- The Fist/Wrist Grab: Stand with feet shoulder-width apart and knees pointed outward. Grab your fist or wrist with your opposite hand in front of your lower abs. Keep shoulders down while you round your upper back to show off your traps. Flex your body completely from head to toe.
- Hands-on-Hips: Place hands firmly against your hips and use your body to create an isometric contraction. Roll shoulders forward and squeeze your chest together. Your upper body width looks impressive in this variation.
This pose works because it creates total-body tension. You flex every muscle from head to toe, which builds intense pressure throughout your physique. Judges look at this pose to assess overall muscular development, especially your traps, shoulders, arms, and chest definition.
Vacuum Pose (Classic Physique)
The stomach vacuum pose is a must in the Classic Physique division. It pays tribute to bodybuilding’s Golden Era when legends like Frank Zane, Arnold Schwarzenegger, and others mastered this impressive display of midsection control.
Here’s how to nail this pose:
Start with an empty stomach—this pose works best before meals. Stand tall with good posture or take your preferred bodybuilding stance. Take a deep breath through your nose, then push all air out through your mouth.
The magic happens next—after you’ve pushed out all air, pull your navel toward your spine while keeping your chest expanded. This creates that unique “hollow” stomach look as if someone vacuumed out your midsection.
The vacuum pose does more than look impressive. It activates your transverse abdominis—your body’s natural weight belt that sits under your rectus abdominis and obliques. Regular practice makes your core stronger, improves your posture, and helps you control your muscles better during competitions.
Classic Physique Olympia champion Chris Bumstead points out that vacuum poses won’t actually shrink your waist. They help you develop muscle control that makes your midsection appear narrower on stage. This boosts the V-taper look by showing off the shoulder-to-waist ratio that judges value in Classic Physique competitions.
Building a Winning Posing Routine
